In past, carbs had a really bad reputation in the fitness industry. When it came to muscle building, people preferred protein more than carbs.
However, with time truth came to the surface and we understood the need for carbs in stacking muscles.
Did you know, the quality of carbs matters a lot when it comes to growing muscle mass?
That’s why, today, we’ll share the best carb sources for muscle growth. A sensible workout routine is necessary but eating the correct food is also essential.
Since carbs are inexpensive and easy to digest why not start with them? Before we jump into Best Carb Sources for Muscle Building , let’s discuss which carb is better.
Simple vs Complex Carbs: What do you Need to Build Muscles?
Basically, carbohydrates can be divided into two categories:
#1. Simple carbohydrates
#2. Complex carbohydrates
The body breaks down simple carbs more quickly, providing the body with an energy boost more swiftly.
However, this kind of carb also spikes the body’s level of insulin. This causes blood sugar to be less stable, which can cause an increase in food cravings.
Moreover, overconsumption of simple carbs may cause type 2 diabetes. Therefore, they are not the best carbs for muscle growth and bodybuilding.
Consequently, the body responds to complex carbs in a very different way. They take longer to digest due to their complex molecular structure, so gradually release energy.
In general, compared to simple carbs, complex ones are a greater provider of nourishment.
Additionally, complex carbs offer a rich dose of fiber, which is advantageous for digestive health. By slowing digestion and sugar absorption, complex carbohydrates help feel fuller for longer.
Hopefully, at this point, it’s clear whether you require simple or complex carbs for muscle building.
So let’s jump onto the carb sources for muscle growth which are easily available.
Amazing Sources of Carbs to Boost Muscle Growth
Since complex carbohydrates take longer to break down and release energy, they keep the body fueled for longer. Here are some of the best carb sources for muscle building:
#1. Sweet Potatoes
Due to their nutritional value, sweet potatoes are included in the diet of athletes. Compared to potatoes, this tuber has a substantially lower glycemic index.
Therefore it is a much healthier option for someone who is trying to consume clean carbs.
Oats provide an abundance of nutrients essential for a well-balanced diet and a robust immune system. Moreover, it slows down digestion and regulates blood glucose levels at the same time.
Studies suggest, consuming oats before a workout impacts metabolism in a positive way. By boosting the performance in the gym, it gets the award for the best carbs for muscle gain.
#3. Brown Rice
Brown rice is inexpensive, easy-to-prepare, and readily available carb source.
Being a high-calorie food source it helps bodybuilders who are in a bulking phase to add mass.
In fact, brown rice is present in the recipes of Best Carb Foods for Muscle Growth.
Quinoa is a fantastic clean carbohydrate option for athletes since it contains all necessary amino acids. Additionally, it contains minerals like manganese, magnesium, and iron.
In essence, quinoa is a superfood that bodybuilders often incorporate into their diet.
#5. Whole Grain Bread and Pasta
With a fair glycemic index, whole grain bread is a fantastic choice as a source of carbohydrates. Since whole grain bread contains the complete grain, including the germ or center, it is nutritious.
Similarly, whole grain pasta is a better carb source than wheat pasta. Both whole grain pasta and bread provide nutrients to build muscles.
These carbohydrates can provide great pumps in the gym if you incorporate them into your diet. Apart from these, try yams, legumes, and bananas.
In short, bodybuilding can become fun, just mix and match carbs in creative ways.
Hopefully, you have got enough carb sources for muscle growth here. So, let’s jump onto the final section and have a final discussion.
All in all, the optimum fuel for lengthy and powerful exercise is complex carbohydrates. They also help with muscular growth, endurance, and body composition.
Additionally, complex carbs come with other benefits:
● Boosts immunity
● Reduces blood pressure
● Assist in digestion
● Reduces oxidative damage
● Promotes hair health
Don’t you want to reap all these benefits? Just get the carbs along with protein and other nutrients.
Hopefully, at this point, it’s clear why do you need carbs to build muscle. However, keep this in mind, taking carbs in moderation is essential. After all, too many carbs might ruin the dream of gaining lean muscles.
In short, it all comes down to eating a balanced diet in the end. Protein, fat, and carbohydrates all help the body function at its best. The body responds to exercises more efficiently when it gets the nutrition it requires.
Don’t forget to share this blog with your gym buddies who often neglect the need for carbs.